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Home » Programs

Latest Workout Program Spreadsheets

These are the most recently added workout program spreadsheets on Lift Vault.

Mythical Mass 26 Week Bulking Program

By Kyle Risley
Last updated June 13, 2022

Experience level: Advanced, Intermediate

Weeks: 26

Meet prep program: No

Program goal: High Volume, Mass, Strength

Uses RPE: false

Uses 1RM Percentage(%): True


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Mythical Mass is a 6 month-long combination of various strength programs used for building mass.

The programs included are:

  • 5/3/1 BBB Beefcake #1 (3 weeks)
  • 5/3/1 BBB Beefcake #2 (3 weeks + 1 week deload)
  • 5/3/1 Building the Monolith #1 (3 weeks)
  • 5/3/1 Building the Monolith #2 (3 weeks + 1 week deload)
  • Deep Water Beginner (6 weeks)
  • Deep Water Intermediate (6 weeks)

As you can see, the entire set of programming takes about 6 months to work through.

The goal? Get freaking huge.

[Read more…]

Filed Under: Programs, Strength Training Program

Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

5/3/1 x 365 Program Spreadsheet

By Kyle Risley
Last updated May 23, 2022

Recommended by Lift Vault: Yes

Experience level: Advanced, Intermediate

Weeks: Indefinite

Periodization: Linear Periodization

Meet prep program: No

Program goal: Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a version of 5/3/1 that was posted on Reddit a few months ago. It’s noteworthy because it lays out enough 3 week cycles to be run for about a year straight.

If you’re looking for a straightforward, no-frills strength program that lets you just put your head down and get to work, then this is something I think you’ll like.

It’s also pretty flexible and allows the lifter to choose their own accessories and supplemental lifts.

[Read more…]

Filed Under: Programs, Strength Training Program

Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Knees Over Toes Program – The Prehab Guys

By Kyle Risley
Last updated February 17, 2022

Program goal: Prehab, Rehabilitation


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The Patellogemoral Pain Prehab Program, also known as the “knees over toes program,” is a 17 week rehabilitation program to relieve knee pain. The goal of the program is to relieve anterior knee pain, which is experienced at the front and center of the knee, and kneecap pain.

The program uses a multi-phase approach to their exercises, making it accessible for all fitness levels.

[Read more…]

Filed Under: Programs, Rehabilitation




Best Workout Splits: The Ultimate Guide

By Kyle Risley
Last updated October 27, 2021


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

“I’m running a 4-day upper/lower split.”

“I’m thinking about starting a PPL split.”

“I used to run a bro split. I don’t talk about that part of my life anymore.”

If you’ve heard things like this and wondered “…what the heck is a workout split?” Then you’ve come to the right place!

[Read more…]

Filed Under: Programs




6 Week High-Frequency Conjugate Powerlifting Program

By Kyle Risley
Last updated November 1, 2021

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Undulating Periodization


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 6 week conjugate powerlifting program. It trains a wide variety of compound and isolation movements to build strength and develop muscle mass.

This program is described as a high-frequency, full-body training program. It was designed by Parakonan Training for the “humble-hungry” lifter: humble enough to know when to take weight off the bar and hungry enough to take what’s there.

[Read more…]

Filed Under: 6 Week Programs, Powerlifting Program, Programs




What is Powerbuilding?

By Kyle Risley
Last updated March 8, 2022


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

For the last several decades, a civil war has been raging within the strength training community.

On one side stands an army of thick-necked powerlifters uniformed in sweat-stained Westside Barbell t-shirts. On the other looms a legion of bodybuilders, jacked, tan, and displaying perfect symmetry as they pose threateningly with shakers full of creatine monohydrate and protein powder.

Those in the former camp argue that the pursuit of strength trumps all. Those in the latter cite the philosophy of aesthetics as their primary motivation for performing rep after punishing rep.

All the while, another, more rational subset of strength athletes has sat quietly on the sidelines pondering the obvious question: why can’t you have both?

[Read more…]

Filed Under: Powerbuilding Program, Programs




3 Day Chinese Olympic Weightlifting Program Spreadsheet

By Kyle Risley
Last updated February 13, 2022

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 4

Periodization: Linear Periodization

Meet prep program: Yes

Program goal: Olympic Weightlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This Chinese Olympic weightlifting program is a 3 day, 4 week peaking block designed for competition preparation. It was originally designed for school-aged lifters that were only able to train 3 days per week.

Program Overview

  • 4 week peaking mesocycle
  • 3 training days per week
  • Trains a variety lifts, but is designed to peak the snatch and clean & jerk
  • Trained lifts include the snatch, clean & jerk, power snatch, power clean, snatch pull, clean pull, deadlift, Romanian deadlift, back squat, front squat, hang snatch, push press, and press.
[Read more…]

Filed Under: 4 Week Programs, Olympic Weightlifting Programs, Programs

Squat frequency: 2, 3
Bench press frequency: 0
Deadlift frequency: 1
Overhead press frequency: 1

6 Day 8 Week Intermediate Olympic Weightlifting Program (Glenn Pendlay)

By Kyle Risley
Last updated February 13, 2022

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 8

Periodization: Linear Periodization

Meet prep program: Yes

Program goal: Olympic Weightlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 6 day, 8 week Olympic weightlifting program originally shared by Glenn Pendlay. It was originally shared over the course of 8 weeks in 2015 on his blog. The program is designed to be run in preparation for a weightlifting competition and can be considered a peaking program. It is well suited for an average intermediate weightlifter.

Intermediate Olympic Weightlifting Program Overview

  • This is an 8 week program, 6 days of training per week.
  • It is designed for intermediate weightlifters.
  • It can be used to peak for a weightlifting competition.
  • It programs for the following lifts (1RM unless noted otherwise):
    • Back squat (5 rep max)
    • Front squat (3 rep max)
    • Push press (5 rep max)
    • Snatch from hip
    • Snatch from knee
    • Clean & Jerk
    • Clean & Jerk (from hip)
    • Clean & Jerk (from knee)
    • Clean
    • Overhead Press
    • Power Snatch
    • Power Clean
  • The set and rep scheme is sets x reps (e.g. 2×3 means “2 sets of 3 reps”)
  • EMOM = every minute on the minute
[Read more…]

Filed Under: 8 Week Programs, Olympic Weightlifting Programs, Programs

Squat frequency: 3, 4
Bench press frequency: 0
Deadlift frequency: 0
Overhead press frequency: 1, 2, 3

Torokhtiy 13 Week Olympic Weightlifting Program Spreadsheet (3 Day)

By Kyle Risley
Last updated February 13, 2022

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Meet prep program: Yes

Program goal: Olympic Weightlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 13 week 3 day Olympic weightlifting program designed by Oleksiy Torokhtiy. It is a well-rounded base program, training a variety of snatch variations, clean variations, and squat variations in addition to back accessories.

Program Overview

  • The program is 13 weeks long.
  • The program has 3 primary training days per week (Monday, Wednesday, Friday).
    • If you have extra time, you can perform the Tuesday, Thursday, or Saturday workouts, but they are optional.
  • There is a fair amount of exercise variety in the program, but here is general breakdown of exercise frequency for the three primary training days:
    • Back extensions: 3 times per week
    • Snatch + variations: 3 times per week
    • C&J + variations: 3 times per week
    • Squatting: 2 times per week
  • If you see an “X” it means to choose the weight yourself.
  • If you see “for technique” beside an exercise, it means to use less weight, slow the movement down, and focus on executing the lift with perfect form.
  • The rep scheme is weight x reps x sets.
[Read more…]

Filed Under: 13 Week Programs, Olympic Weightlifting Programs, Programs

Squat frequency: 2
Bench press frequency: 0
Deadlift frequency: 0
Overhead press frequency: 0

Glenn Pendlay Beginner Olympic Weightlifting Program Spreadsheet

By Kyle Risley
Last updated February 13, 2022

Recommended by Lift Vault: Recommended

Experience level: Beginner

Periodization: Linear Periodization

Meet prep program: No

Program goal: Olympic Weightlifting

Uses RPE: No

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is an Olympic weightlifting program outline for beginners. It was originally published by Glenn Pendlay in 2010 on his blog, which is now defunct. The article and program template have been reproduced here for archival purposes.

I also have created an accompanying spreadsheet that can be used to follow along with the program.

Program Overview

  • This program is for beginner Olympic weightlifters only.
    • The progression will be too rapid for more developed lifters to continually make progress.
  • The program consists of week A and week B training cycles, which can be repeated as long as the lifter is making progress.
  • Each training week is comprised of three training sessions.
  • These training sessions can be organized however you’d like, as long as recovery is adequate. Monday, Wednesday, and Friday is one logical sequence.
    • Other variations would likely work too. The most important question is if you feel recovered heading into each training session and are able to continually add weight on the bar. The answer to both should be “yes.” If not, sleep and nutrition should be assessed. Else, if the athlete has been running the program for several months, they may have exhausted this rapid linear progression and should move to another program with slower progression.
  • Each training session consists of a snatching exercise, a clean & jerk exercise, a squatting movement, and at least one “complex.”
    • A complex is several exercises performed sequentially, in a circuit, with minimal rest in between exercises.
    • Complexes can include plyometric exercises like box jumps or long jumps, ab exercises, lower back exercises (e.g. reverse hyperextensions, back extensions, planks), and conditioning work like high rep kettlebell snatches or swings. Prehab work like shoulder dislocations or band pull-aparts can work too.
[Read more…]

Filed Under: Olympic Weightlifting Programs, Programs

Squat frequency: 3
Bench press frequency: 1
Deadlift frequency: 0
Overhead press frequency: 1

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